1 slice (medium) of Medium-fat cheese (30 g) has 81 calories. That works out to 270 calories per 100 g. It contains 0.8 g of carbs, 5.4 g of protein, 6 g of fat and 0 g of fiber. Its 195 mg of Calcium covers 20% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Medium-fat cheese Nutrition Facts

Selected: 100 g

270

KCAL / 100G

Carbs

2.5g

· 1% DV

Protein

18g

· 36% DV

Fat

20g

· 26% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 4% · Protein 27% · Fat 69%

Medium-fat cheese Vitamins & Minerals

Vitamins

B12

1.2µg · 50% DV

0.35mg · 27% DV

Vitamin A

220µg · 24% DV

Biotin

2µg · 7% DV

Minerals

Calcium

650mg · 65% DV

Phosphorus

420mg · 60% DV

Sodium

900mg · 39% DV

Zinc

3mg · 27% DV

How Nutritious Is Medium-fat cheese?

Nutrient density

High

65/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

40/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Medium-fat cheese Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Medium-fat cheese

To burn the 270 calories in 100 g:

🚶

67min

Walking (5 km/h)

🏃

28min

Running (8 km/h)

🚴

37min

Cycling

🏊

31min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Medium-fat cheese Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Medium-fat cheese Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Medium-fat cheese Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Medium-fat cheese Fat Profile

SATURATED

13g

MONOUNSATURATED

5.2g

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 5:1

Above the ideal 4:1 (5:1).

Compare Medium-fat cheese

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Medium-fat cheese vs Cheddar Cheese132 kcal fewer per 100 g

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Medium-fat cheese vs Tulum Cheese100 kcal fewer per 100 g

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Medium-fat cheese vs Milk206 kcal more per 100 g

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Foods Similar to Medium-fat cheese

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

Frequently Asked Questions About Medium-fat cheese

How many calories and how much protein are in medium-fat cheese?

Per 100 grams, medium-fat cheese provides 270 calories and 18 grams of protein. It also contains 20 grams of fat and 2.5 grams of carbohydrates.

Is medium-fat cheese suitable for a keto diet?

Yes, medium-fat cheese is compatible with keto. Per 100 grams, it has 2.5 grams of carbs and a glycemic index of 0, which fits low-carb eating patterns.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026